Innovator Joseph Pilates founded his exercise methodology, which he named “Contrology,” with a series of mat exercises designed to develop muscular and joint strength, flexibility, stability and endurance. He then created several pieces of apparatus to help his practitioners “get the method in their bodies.” Throughout his lifetime, Pilates developed over 600 exercises for the mat and his machines. You can strengthen and stretch your legs on most of the pieces commonly found in core studios.
Reformer
The universal reformer is the most recognizable and widely used Pilates apparatus. It consists of a sturdy base the size of a narrow twin bed. The platform, or carriage, glides the length of the reformer or can be locked into place, depending on the exercise. A system of pulleys and springs offers a means of variable, progressive resistance to customize each movement to the user’s ability. Footwork is a traditional way to start a reformer session. This repertoire of exercises strengthens your hamstrings, quadriceps and hip adductors and flexors. Several movements in the abdominal series are also hamstring-intensive. Other reformer leg exercises include side split, single-leg skating and hamstring curl.
Cadillac
Joseph Pilates spent considerable time doing rehabilitative work with ill and injured people. Consequently, the inspiration behind the cadillac, or trapeze table, was a hospital bed. Unlike the reformer, the cadillac’s platform doesn’t have a moving component. It is an overhead structure that resembles a canopy frame, extending up from the table. A spring-loaded swing bar hangs from the frame, allowing you to perform exercises in a variety of positions, including while suspended. You can remove the bar to add hand straps or foot loops to the springs for different exercises. When performing the footwork series on the cadillac, your hamstrings are more engaged than they are on the reformer. The table also facilitates a wider range of motion for leg spring work, which you can perform supine, prone, side-lying and standing -- while facing any direction.
Wunda Chair
The wunda chair is a simple box with a padded top, conceived by Pilates as the original home gym in the 1940s. Beneath the seat is spring-loaded pedal attached to the chair’s frame. The springs are adjustable for variable resistance. You can perform hundreds of exercises on the chair, in a variety of positions, many of which simultaneously improve balance. Footwork to strengthen the hamstrings and quadriceps is performed while seated on top of the chair. You can stand in front of the chair for calf raises or leg presses. The forward lunge has one foot on the pedal, the other on top of the chair and requires you to balance and press through your top leg to float the pedal up.
Ladder Barrel
The ladder barrel consists of a padded, barrel-like surface alongside a set of rungs that extend from the floor to just above the top of the barrel. A sliding, adjustable base between the barrel and the ladder accommodate for individual torso and leg lengths, while the rungs of the ladder adjust to accommodate varying levels of fitness. The apparatus is often used as a means to practice active and passive back extension. You can also use it to improve the flexibility of your hamstrings and gluteal muscles, by standing against the ladder and placing your foot on top of the barrel.
References
- “Pilates”; Rael Isacowitz; 2006
- “The Pilates Promise”; Alycea Ungaro; 2004
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